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Beast River Fitness – WOD

“I want to see it, before I believe it.”

Write down your vision. Write down your goals. Write down anything that is important, not because it’s a mundane task… but because you need to see it, before we believe it. Write it on paper with ink.

TEAM GLEN (Time)

For Time: w/Partner

60 Clean and Jerks

1 Mile Run (together)

12 Rope Climbs

1 Mile Run (together)

100 Burpees

135/95, 115/85, 95/65
– Athletes can break up the Clean & Jerk, Rope Climbs reps however they wish in a “you go, I go” format.

– Both runs are together

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Beast River Fitness – WOD

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Metcon (No Measure)

3 RNDS

10 Hollow Pull-Downs

4-5 Chest to Bar – Band Assist

4-5 Dips

WALL TO WALL (AMRAP – Rounds and Reps)

AMRAP 15min

30 Double Unders

15/12 Calorie Row

10 Wall Balls

30 Double Unders

15/12 Calorie Row

20 Wall Balls

30 Double Unders

15/12 Calorie Row

30 Wall Balls

(Add 10 Wall Balls Per Round)

*Score = Rounds and reps accumulated in 15:00

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Beast River Fitness – WOD

Strength

Sumo Deadlift (3-3-3-3-3)

5×3 @ (75-80%)

Warm-up: 5-3-3

Work: 3-3-3-3-3

– Increase in weight and decrease in reps.

– Getting heavier, consider wearing a belt to help with bracing.

Metcon (Time)

“Helga”

6 RNDs

200m run

6 Pull-ups

12 KBS

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Beast River Fitness – WOD

Weightlifting

Snatch (2-2-2-2-2-2-2)

Every :90 x 7 RNDs (10:30)

Build to Heavy Double

– Squat Snatch

Metcon (AMRAP – Reps)

Every :45 x 5 RNDs (11:15)

1: 3 P. Snatches + 5 Overhead Squats

2: Bar Muscle Up 2-4

3: HSPU strict/kipping
– Jumping Bar Muscle-Ups

– @ 65%-70% Snatch Double

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Beast River Fitness – WOD

Metcon (No Measure)

3 RNDs

5 Hollow Pull Downs – Band or PVC

3-5 Chin-up C2B / Negatives

5/5 Single Arm KB/DB Press

10 Band Pull Aparts

Strength

Push Press (3-3-3-3-3)

5×3 @ 80%

Warm-up: 5-3-1 (55%-75%)

Work: 3-3-3-3-3

– Increase in weight and decrease in reps.

Metcon (AMRAP – Reps)

EMOM x 8min

4 Shoulder to Over Head

4 Burpee over Bar

135/95, 115/85, 95/65, 45/35

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Beast River Fitness – WOD

“There will never be a better you, than you.”

Strength

Back Squat (3-3-3-3-3)

5×3 @ 80%

Warm: 5-3-3

Work: 3-3-3-3-3

– Increase in weight and decrease in reps.

– Getting heavier, consider wearing a belt to help with bracing.

– Avoid grindy reps here.

Metcon (Time)

4 RNDs

7 Squat Cleans

400m Run

115/85, 95/65, 75/55

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Beast River Fitness – WOD

Metcon (Time)

5,000m Row

rest 3 min

2,000m Row @ 5K pace

rest 3 min

1,000m Row @ 2K pace

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Beast River Fitness – WOD

“Well done is better than well said.” – Benjamin Franklin

Metcon (AMRAP – Reps)

“SNATCH THE STREETS”

AMRAP 10:

1 Mile Run

Max Squat Snatches (115/85, 95/65, 75/55)

Rest 3min

AMRAP 7:

800 Meter Run

Max Power Snatches (95/65, 75/55, 54/35)

Rest 3 min

AMRAP 4:

400 Meter Run

Max OHS (75/55, 45/35)

*Score is total reps completed.

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Beast River Fitness – WOD

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Metcon (No Measure)

3 RNDS

10-15 Hollow Banded Pullovers

3-7 Pull-ups – Strict

3-7 Diamond Push-ups

Strength

Bench Press (6-4-3-2-2-2-4)

Add weight each set to a heavy 2 of the day.

After heavy 2, take off some weight and hit a drop set of 4 reps at a lighter weight with good speed.

Metcon

Metcon (AMRAP – Reps)

“Mini Beep”

EMOM x 6min

5 Thruster – 75/55, 45/35

5 Pull-ups

5 Burpees
Every minute complete ALL reps.

Rest the remaining minute.

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Beast River Fitness – WOD

“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus

Strength

Sumo Deadlift (5-5-5-5)

4×5 @ 75%

Warm-up: 5-3-1

Work: 5-5-5-5

– Increase in weight and decrease in sets.

– Should feel smooth with a good amount of speed.

– Avoid grindy / heavy reps here.

Metcon

Metcon (Calories)

Every 3min x 3 RNDs

20 Reverse Lunges Alt – BB 45/35

18 DB Snatches Alt.- 50/35

Max Row cals
Score is total calories

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